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The one thing that never ceases to amaze me about our bodies: they respond so well to changes we make in our diet and our lifestyle. Think about it: when we gain weight—all we have to do is eat better and exercise and the weight comes off (albeit a bit more slowly than we sometimes want!).

Source: Fred Miller, author of How to Calm Down (Warner Books, 2003)
Journey to Work: 2000, U.S Census Bureau.
Here are some ways to enjoy a more peaceful commute and arrive at your destination with your energy and sanity intact.
Don't rush rush hour. Most people don't leave enough time for their commute, or they travel at the height of rush hour-sure to produce aggravation. Leave 15 minutes earlier than usual, or ask about working hours that will have you traveling at less congested times.
Strive for variety. Even a 10-minute commute can become routine and agitating. Try to find a way to vary it: Find an alternate route, commute by bike, or even just rotate to a new CD (something calming, of course) to listen to on the ride.
Take respiration vacations. Concentrate on breathing fully and deeply, especially when you're stuck in traffic or when your train's late. Breathe in for a count of 3 seconds, pause a second, then breathe out for a 3-count.
Relax with aromatherapy. Take a 4-ounce plastic spray mister, fill nearly to the top with distilled water, and add 20 to 50 drops of your favorite calming essential oil. Secure the cap, shake a few times, and then spray 6 to 8 times. Pump a few sprays every 20 minutes when you've stopped driving.
Unlock your jaw. When you relax your jaw muscles, you send calming signals all through the body. Take a deep breath and let your jaw drop loosely. The effect may be even greater if you picture yourself smiling and repeating a soothing phrase such as "Calm body, calm mind."
Just shrug. Shoulder shrugs are a good tension reliever. Grip the wheel at the 9 and 3 o'clock positions, and push back against your seat until your arms are straight. Now raise your shoulders up toward your ears. Do 10, or as many as you can before traffic starts moving.
Break it up. If your ride to work is longer than an hour, take a 3-minute stretch break at the halfway point.
Hold the calls. Cell phones can be distracting, stress-producing, dangerous, and even illegal to use while driving in some areas.
Drive a bookmobile. Pop in a book on tape, and see how fast the trip seems to go.
Share the stress. More than 97 million Americans drive to work alone, while 15 million carpool, according to the U.S. Census Bureau. That's a shame, because carpooling can solve so many problems at once: energy consumption, boredom, loneliness, just to name a few. One idea is to carpool a couple of times a week, rather than every day, in order to give yourself some "free" days to run errands after work or come in earlier or stay later.
Keep tanked. Never let your gas level go below the one-quarter mark. There's nothing like getting stuck on the highway with the gauge hovering near "E" to rev up your stress levels.

If you work full-time away from home, you spend about 25% of your week at the office. A recent survey identified sitting too much, munching to relieve stress, and indulging in office foods as weight control landmines for workers. Here’s how to put your health first while you’re on the clock.
Stop Stress-Eating
Dealing with deadlines, coping with co-workers, and suffering through long meetings can be stressful. Dipping into the office candy dish or prowling the place for donuts or a Danish from this morning’s meeting is tempting when you’re trying to soothe frayed nerves.
In addition to packing on the pounds, stress-eating may leave you lacking in several vitamins and minerals, especially if you substitute junk food for healthier fare on a daily basis. Fortify yourself against stress with a balanced diet and a daily multivitamin to fill in nutrient gaps.
Tote a healthy lunch and snacks (a money saving move) to work. If you don’t eat breakfast at home, take it along, too. Here are some examples of good-for-you morning meals to eat before leaving the house, take on your commute, or have at your desk:
Carton of low-fat Greek yogurt and fruit
Hard-cooked egg, whole grain roll or English muffin, 8 ounces 100% fruit or vegetable juice
Plain instant oatmeal microwaved with low-fat milk instead of water, and topped with ¼ cup California raisins and 2 tablespoons slivered almonds
Resist Tempting Office Foods
Eating a balanced breakfast and bringing nutritious foods to work sets the tone for a better day. Healthy eating helps you say no to the cake served at office parties, the leftovers lingering in the break room, and the cookies your co-worker brought from home.
Include protein-rich foods, such as low-fat milk, yogurt, and cottage cheese, eggs, lean meat, and seafood, at every meal and snack. Protein keeps you fuller for longer which helps you feel more satisfied and reduces the temptation to eat junk foods.
Some work days are busier than others, but resist the urge to skip meals and snacks for the sake of getting more work done; missing out saps energy and increases vulnerability to tempting office foods. Eating lunch at your desk isn’t ideal, but if it’s the only option, it’s the best one.
Get More Mobile at Work
You can’t escape the fact that most jobs are sedentary, but you can take steps to counteract spending all day at your desk.
Physical activity of any kind burns calories, which helps with weight control. Moving around improves blood flow and also helps to keep blood glucose levels in check, which is particularly important for people who have diabetes or who are at risk for the condition. Exercise is a good substitute for stress eating, and it can help you fight fatigue so that you concentrate better, too.
Here’s how to improve workplace activity:
Enlist one or more of your co-workers in making a pact to move more and eat less.
Keep a pair of sneakers or other comfortable shoes at your desk and take a walk every day at lunch. Set an alarm so that you get up and walk around for at least five minutes every hour, too.
Use the stairs whenever possible and deliver documents and messages with your feet instead of by email. Remember, every move you make matters.

The one thing that never ceases to amaze me about our bodies: they respond so well to changes we make in our diet and our lifestyle. Think about it: when we gain weight—all we have to do is eat better and exercise and the weight comes off (albeit a bit more slowly than we sometimes want!).
The same is true for our health: make simple changes to your lifestyle—and you can get a good bill of health from your doctor. Even if you have an illness, changes to your diet, exercise, and lifestyle can make a difference in your symptoms and how soon you recover.
With that said, I've put together some of the best advice that I've gotten about women's health—and taken to heart: all of this I try to put into practice in my own life. Try these do-able tips, and you'll see what a difference they make in your own life. Keep in mind: it takes 21 days to make a habit stick...so give yourself at least that long to put these healthy habits into effect.
Take 5 minutes to stretch every morning. I try to do this as soon as I get out of bed. (You can even do it in bed, if you want.) I raise my hands above my head, and reach. I reach for my toes. I sit on the floor in a V—and reach both hands to each one of my feet. The key is to hold each stretch for about 30 seconds; do not bounce up and down as you stretch as this could cause you to pull a muscle.
Why it's important: as we age, our muscles get tighter and our range of motion is minimized—and that means even the simplest day-to-day activities like getting out of bed, getting up from your office chair, or reaching for something in the cupboard can become more difficult and even cause injury. The solution is stretching—and everyone can do it, regardless of age or flexibility. Making it part of your daily routine, like brushing your teeth, means you won't skip it.
Open up your blinds first thing in the morning—and even open a window, if it's not already open. Experts say that fresh air and letting the light in helps to wake you up—and cues the brain to repress the production of melatonin, the hormone that regulates sleep.
Run a humidifier during the fall and winter months. Indoor heat dries out the air inside your home (and office), which can dry out your skin, your hair, and your nasal passages—encouraging colds and even the flu, according to one study published in the journal, the Proceedings of the National Academy of Sciences♦. The ideal humidity in the home (or office) should be between 30 and 50 percent.
Take your vitamins every day. I see vitamins as insurance—they help ensure that I'm getting key nutrients my body needs to function at its best. But always take a multivitamin that's geared toward women: we need different nutrients than men. Look for a women's multivitamin with calcium, vitamin D, vitamins B6 and B12, biotin, beta-carotene, and vitamins A, C, and E. (Centrum® Women has all these—and more.)
Add just 5 minutes to your workout. We all know that exercising keeps weight down, but it also helps protect the heart, reduces our risk of diabetes, and may even help prevent cancer. Studies also show that exercising helps strengthen the immune system, helping you to fight off illness. By adding just 5 minutes to your workout, you're strengthening your body—and improving your cardiovascular fitness (as well as burning a few more calories).
Along the same lines: if you don't exercise every day, allow yourself just 5 minutes of exercise in the morning and in the evening. By thinking about exercise in small increments like this—you'll be more likely to do it regularly and stick with it over the long haul. (Need some suggestions for 5-minute exercises: walk down the street or around the block, park your car further away from your office or the store, take the stairs instead of the elevator, or do crunches or push-ups while you're watching TV. The possibilities are endless.) Remember: it's just 5 minutes!
Allow yourself one small indulgence a day. Make it whatever you want, but if you like hot chocolate, consider this: A new study from the journal Neurology♦♦ shows that drinking two cups of hot chocolate a day may actually keep your brain healthy and your thinking skills sharp. That's thanks to the antioxidants in the chocolate. But allowing yourself one small luxury a day—like hot chocolate—is important, because it satisfies your cravings so you don't feel deprived (and possibly triggering binge eating later on).
Shut off your Smartphone—and TV and computer—at least an hour before you get into bed. (And do not fall asleep with the TV on.) Studies show that blue light—the kind that's emitted from electronic devices like these—interrupts our normal sleep cycles, making it harder for us to get to sleep. Do your body a favor and shut off all electronics at least an hour before you go to bed, no excuses. And keep your phone out of the bedroom so incoming messages and texts don't interrupt your shut-eye. You'll be amazed at how much better you sleep when you do this!
Carry a water bottle with you at all times. I never go anywhere without a water bottle (I'm sipping from one as I write this!); keeping one with you at all times—in the car, in your office, at the gym, wherever!—ensures that you'll drink at least the recommended eight, eight-ounce glasses a day. It also prevents you from drinking calorie-laden soda or other beverages. Sometimes I also brew a pot of green tea in the morning, ice it and fill up my water bottles with it. You can also flavor your water bottles with slices of lemon, cucumber, and even frozen berries.
Learn the art of meditation—and mindfulness. This is something new I've taken up because of all the research I've come across showing its benefits. Learning to shut out all the cacophony of life—and focus your brain slows down your heart rate and your breathing, which reduces stress levels. It also helps you gain perspective on your life because you're slowing down to appreciate everything you have.
Simple Meditation
Meditation doesn't have to be involved; here are some simple guidelines:
Focus on your breath. Close your eyes, and take deep breaths in and out, in and out. Visualize in your mind that these breaths are waves, ebbing and flowing along the shore. Be aware of your breathing.
Bring your mind back to focus when it starts to wander away. The mind has a life of its own as it wanders away, thinking about other things. Just bring it slowly back—each time it wanders—back to your breath. Continue breathing in and out.
Slowly bring your focus back to the present. Continue breathing. And take a moment to appreciate everything you are.
Put yourself first. When you're on an airplane the stewardess always tells you: in event of an emergency, put the oxygen mask on yourself—before your kids. This is important not just for airplane emergency landings; it's also essential for life. I used to think putting yourself first was so selfish; as a woman, I needed to take care of everyone else: my kids, my husband, my family, my parents. But taking care of you first is critical. You're happier and healthier (like that surge of oxygen you get from an oxygen mask), putting you in a better position to help others.
Be well—and stay healthy!
♦ "Absolute humidity modulates influenza survival, transmission, and seasonality", Jeffrey Shaman, Melvin Kohn, Proc. Natl. Acad. Sci. USA 2013 110 (33) 13422-13427; http://www.pnas.org/content/early/2009/02/09/0806852106.abstract.
♦♦ "Chocolate May Help Keep Brain Healthy," ScienceDaily, August 7, 2013; http://www.sciencedaily.com/releases/2013/08/130807204447.htm

It's easy to get sucked into the holiday madness of rushing out to buy gifts for every person in your life—but it's the smallest (and sometimes most inexpensive) things that matter most. Here are gifts that show a loved one you truly care; the best part: you can give these to yourself, too. After all, the gift of health is truly one gift that keeps on giving.
1) The gift of friendship:
In the midst of our crazy busy lives, our friendships are the things that often suffer. We simply don't spend enough quality time with the people who truly matter in our lives. Take time out this season to call a friend or family member just to say hi and catch up. (Texting doesn't count!) Or sit down to write a handwritten note with your holiday card. Or better yet, sit down with them in person to talk. It's more than just companionship you're celebrating; studies consistently show that friends motivate us, make us happy—and may even help us live longer, according to one study published in the Journal of Epidemiology and Community Health.?
2) The gift of a silent night:
Put down the phone and shut off the TV. Instead, pick up that book you've been wanting to read or draw a bath and soak away the stresses of your day. Too often, we're bombarded by noise and information and are living in a kind of digital and noise "smog". And in fact, too much sound may even elevate our blood pressure and our heart rate, as well as our stress levels. Being quiet and being in the moment often helps to clarify our thinking—about problems, about our relationships, and about what direction we should be headed in. Think of it as meditating without the need to actually meditate. It was author William Penn who said "True silence is to the spirit what sleep is to the body, nourishment and refreshment." How true!
3) The gift of movement:
We all struggle to find time to exercise, yet the simplest ways to move (e.g. a simple morning stretch or a walk around the block) are so easily accessible and cost us nothing. But sometimes others need a little help to make it happen. This season, allow someone to revel in the joy of movement: call a friend and ask her to join you for a morning (or evening) walk, or offer to watch a neighbor's (or grandchild's) kids while she takes a yoga class or heads to the gym for a much-needed break.
4) The gift of health:
It's so true that we don't really appreciate our health until it's taken away from us. (As one British writer—Thomas Fuller—said, "Health is not valued until sickness comes"). This month, revel in the fact that you are healthy—and celebrate that by continuing to take good care of your one and only body: eat plenty of fresh fruits and vegetables, whole grains, lean protein and dairy—and take your multivitamin every day. Then share the gift of health with a loved one by cooking something healthy and delicious for them or taking time to walk with them or making sure they take their multivitamin every day, too.
5) The gift of laughter:
That old saying that "Laughter is the best medicine" may have some truth to it after all. Research from the University of Maryland Medical Center in Baltimore found that regular laughter may help prevent heart disease.?? Researchers believe that laughter may alleviate mental stress, which in turn may prevent a series of inflammatory reactions in the body that can lead to fat and cholesterol build-up in the arteries. So this month, encourage a friend to watch a comedy with you, or simply share some jokes or funny stories with a friend or loved one. Your heart will thank you for it. For other ways you can protect the health of your heart, read: What all Women Should Do for a Healthier Heart.
6) The gift of a good night's sleep:
Think about it. When was the last time you got a truly great night's sleep? For many of us, this simple joy is elusive. Make it a point this month to get a good night's sleep by putting in place some basic sleep essentials: make sure your room is not too hot (a good temperature is 69°F), too dry (run a humidifier in your bedroom so humidity levels are between 40% and 50%), too light (a completely dark room is best as it stimulates production of the sleep hormone melatonin), too stimulated (keep your cell phone off—and out of your room), or too loud (shut the phone off and ask family members to give you the gift of quiet while you get some shut-eye). And lastly, be sure to not exercise or use the computer at least two hours before you head to bed as both are stimulating and could prevent you from falling asleep. And when you do finally get some quality shut-eye—and wake up feeling energized—you'll realize just how amazing a gift sleep really is.
7) The gift of time:
It's way too common a statement these days: "I don't have time...", "I'm crazy busy...", "Maybe next month I'll..." ... the no-time-to-do-what-I-love syndrome is reaching epic proportions in our society. This month, spend quality time with someone you love: eat a meal together, sit down and catch up on the day (without a smartphone in your hand), do a fun activity together... the possibilities are endless. This gift is so much more important than anything you could ever buy. As one wise quote states: "Your children, friends, and family know you love them by your presence, not your presents".???
Be well—and have a happy, healthy holiday season!
? "Effect of social networks on 10 year survival in very old Australians: the Australian longitudinal study of aging,"
Lynne C Giles, Gary F V Glonek, Mary A Luszcz, et al., J Epidemiol Community Health 2005; 59: 574-579,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1757078/.
?? "Laughter is Good for Your Heart," University of Maryland Medical Center News Release, Nov. 15, 2000,
http://umm.edu/news-and-events/news-releases/2000/laughter-is-good-for-your-heart-according-to-a-new-ummc-study
??? Unknown writer

If you're like me, you've probably read plenty of articles about stress—and how (and why) you should relax: do yoga, meditate, deep breathe, etc. While these things can and do help reduce stress, I've always found it stressful to think I have to do these things in order to reduce my tension! For that reason, I've researched ways to reduce stress that don't add anything else to my already-full plate. What I found: there are truly simple ways to lessen anxiety (something I'm prone to during the holidays!). And the best part: they don't involve much effort. What could be better than that?
But first, you need to know just why stress is so bad for your health—and your happiness. Essentially, when your body is under stress, your entire system is in a state of alarm. It's your body's way of protecting itself from danger—but in this day and age, so many of us are in a state of stress all the time. This constant and chronic stress wreaks serious havoc with our bodies, our health, and our moods.
The main culprits: two stress hormones called adrenaline and cortisol—with cortisol being the most problematic. Adrenaline elevates heart rate and blood pressure and boosts energy. Cortisol increases the amount of sugar (glucose) in the bloodstream to give us energy, but this can easily backfire if you have too much sugar in your bloodstream. Cortisol also suppresses the immune and digestive systems.?
If you've ever wondered why you get sick so often around the holidays, this is one key reason. Sure there are plenty of viruses around, but if your immune system has been suppressed, it can't effectively do its job against the viruses your body comes in contact with. For easy ways to keep your body from getting sick read, 9 Surprising Tips to Help You Stay Healthy.
So how can you stop stressing—and start enjoying life again this time of the year? It's easy, if you follow these tried-and-tested (and completely do-able) strategies:
1) Just say "no".
This is the simplest way to reduce stress as it literally cuts down the unnecessary to-do's on your proverbial plate. We all want to help; this is a wonderful thing, particularly around the holidays—but it's not wonderful if you extend yourself so much that you get sick or irritable or angry. Saying "no" is okay; it doesn't make you a bad person. Pick one (or possibly two) things to contribute to this season and say "no" to all the rest. And don't feel guilty for one second. You're only one person—and can only do so much.
2) Have a finite time to shut off work.
This is so easy to do (it's just a simple switch), yet so hard for so many of us. The reasons are numerous: "I have to finish going through these e-mails", "I need to get this document out tonight,"... the list goes on. But set a definitive time each night to shut off work—and stick to it. (I even shut down my Wi-Fi just to really make it extra difficult for me to sneak a peek at my e-mails; if nothing's coming in, there's no reason for me to pick up my smartphone.) Just make sure shut-off time is at least one hour before you go to sleep; experts say your body needs at least that much time to de-program yourself from the all the stimulation of digital devices. (Also, researchers have found that exposure to these digital devices—with their backlit screens—can suppress melatonin, a key hormone needed for restful shut-eye.??)
3) Eat some dark chocolate.
There's no shortage of sweets this season, that's for sure. But the kind of sweets you choose—and in what amounts—can affect your stress levels. Research has also shown that sugar can depress the immune system.??? (Not to mention, it can make you jittery, too.) But one study found that eating dark chocolate—about an ounce and a half daily—actually reduces levels of stress hormones over time.???? (Dark chocolate is typically considered to be any chocolate that contains 60% or greater levels of cocoa.) So if you need to reach for something sweet, this is a great option.
Nuts are packed with magnesium, which seems to keep cortisol levels low.
Whole-wheat toast with jam is a complex carbohydrate-rich food that raises serotonin levels—helping you be happy and helping to lower your stress levels.
Milk is rich in calcium, magnesium, and potassium—all of
which can help keep maintained blood pressure in a normal range.
Salmon contains omega-3 fatty acids, which help you de-
stress.
Dark chocolate has been shown to reduce levels of stress hormones.
4) Get outdoors.
Whether you walk your dog, hike, ski, or go for a run, just get outside every day. Don't force yourself to do "30 minutes of exercise". While regular exercise is important for your body—and your health—adding something else to your already packed to-do list is not what you need right now. Do what you love and what makes you happy with one requirement: get out and do it in the fresh air. It will invigorate you and help reduce your anxiety. (Fresh air—particularly in the morning—will also help you sleep better at night, which is key to staying healthy and invigorated any time of the year.?????) But if you can get outdoors with friends, that's even better, as studies show that a strong social network can help reduce stress, too.??????
5) Take your multivitamin—as well as omega-3 fatty acids.
It's hard to get enough of the right nutrients from your diet during the year—and it's even harder during the holidays thanks to all the parties, hors d'oeuvres, buffets, and treats around. I could give you the standard "Eat plenty of fruits, veggies, whole grains, and legumes" advice, but you've already heard that—and know that. Just ensure you're getting enough of the key nutrients that are critical during busy times (these include B-vitamins and vitamins C and E). Other nutrients are important as well: vitamin D—key for strong bones when paired up with calcium—is key for a healthy functioning immune system.??????? Centrum® Adults daily multivitamin, paired up with Centrum® ProNutrients Omega-3 Minigels, helps give you these key nutrients, and more.
The bottom line when it comes to stress: just enjoy the holidays for what they are—a time to be around family and friends while you have time off from work. At the end of the day, a good laugh among people you love is sometimes the most effective kind of stress relief there is.
Be well—and stay healthy and happy!
? "Stress Weakens the Immune System," American Psychological Association, http://www.apa.org/research/action/immune.aspx
?? "Depending on How Much and How Long, Light from Self-Luminous Tablet Computers Can Affect Evening Melatonin, Delaying Sleep," Lighting Research Center (LRC) at Rensselaer Polytechnic Institute,
http://www.lrc.rpi.edu/resources/newsroom/pr_story.asp?id=235.
??? "The in vitro effects of artificial and natural sweeteners on the immune system using whole blood culture assays," F Rahiman, EJ Pool, J Immunoassay Immunochem, Jan 2, 2014; 35(1): 26-36.
???? "New Evidence that Dark Chocolate Helps Ease Emotional Stress," ScienceDaily, Nov. 12, 2009,
http://www.sciencedaily.com/releases/2009/11/091111123612.htm.
????? "Your Guide To Healthy Sleep," Department of Health and Human Services, NIH Publication No. 06-5271, November 2005, http://www.nhlbi.nih.gov/health/public/sleep/yg_slp.htm.
?????? "Social Support and Resilience to Stress," Fatih Ozbay, MD, Douglas C. Johnson, PhD, Eleni Dimoulas, PhD, et al., Psychiatry (Edgmont), May 2007 4(5): 35–40.
??????? "Vitamin D and the immune system: new perspectives on an old theme," Martin Hewison, PhD, Endocrinol Metab Clin North Am, June 2010, 39(2): 365-379, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2879394/.

If you work full-time away from home, you spend about 25% of your week at the office. A recent survey identified sitting too much, munching to relieve stress, and indulging in office foods as weight control landmines for workers. Here’s how to put your health first while you’re on the cl...

‡Vitamins A, C, and E, and Lutein help support healthy eyes. This product is not intended to provide daily intake of Lutein. Take with a diet rich in fruits and vegetables.

¥B-Vitamins support daily energy needs.*

^Vitamins C and E support normal immune function.*

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«Lutein and Zeaxanthin to help improve the eyes natural response to glare. Emerging science suggests nutrients such as Lutein and Zeaxanthin help support healthy/normal macular pigment which plays a role in the eye’s ability to respond after exposure to glare/adjustment to changes in light.*

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^^Refers to Lutein, Zeaxanthin, and Vitamins A, C, and E.

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»Among leading men’s and women’s gummy multivitamins.

>Biotin, Vitamins A, C, and E help maintain healthy appearance.*

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♦A combination of Vitamin D and calcium helps maintain strong bones*

•B-Vitamins help support heart health, brain health, energy and metabolism. Vitamins A, C, E and zinc help support normal immune function and healthy eyes. Calcium and vitamin D help support bone health.* Adequate calcium and vitamin D are necessary for bone health. Centrum® MultiGummies® [Men/Adult] and Centrum® VitaMints® do not contain calcium. Take with a calcium-rich diet.

∞Includes 11 nutrients to support whole body health including B-vitamins to support heart health, zinc and B-vitamins to support normal brain function, and Vitamins A, C, and E to support healthy eyes.* Not a replacement for cholesterol-lowering drugs.